Good Carbs

Good Carbs

Carbohydrates are organic compounds that can be divided into three groups: sugars, starches and fiber. Although carbohydrates have gotten a bad reputation in recent years, without them in your diet--at least the healthy ones--you will not feel well.

Choose Wisely

It's important for you to know that you can be healthy eating carbohydrates. The key is to choose the so-called “good carbs,” those that in addition to energy-producing sugars and starches, also have other nutrients, such as vitamins, minerals and fiber that your body needs.

At the same time, try to limit what some call the “bad carbs,” which contain more calories and fat than your body needs, without enough benefit from other nutrients that are so important to good health.

Here is a list of some healthy carbs that you can include as part of your healthy diet.

Click here for a printable copy of this list.

Good Carbohydrates

1. Whole grain bread and rolls

2. Starchy Vegetables, such as peas, winter squash, corn, carrots, and potatoes

3. Non-starchy vegetables, such as broccoli, leafy greens, green beans and zucchini

4. Fruits

5. Whole grain pasta

6. Brown rice

7. Whole grain cereals such as oatmeal.

8. Pinto beans

9. Cashews

10. Whole grain pilaf such as bulgur or Kashi

11. Popcorn (if of good quality, popped fresh, with healthy oil and served with a bit of unprocessed salt, if desired)

Not too much

Since carbohydrates provide calories, even if you are only eating the good ones, you'll need to be aware of portions. A little, usually half a cup to a cup, goes a long way! This is particularly true of starchy vegetables and whole grains.

What is a serving of carbohydrate?

The serving size for carbohydrates varies according to type. For the Bread, Cereal, Rice and Pasta Group, a serving would be 1 slice of bread, ½ cup cooked pasta, rice or cereal, 1 small roll, biscuit or muffin, ½ bagel or bun or 3 small crackers.

For vegetables, a serving would be ½ cup cooked or raw or 1 cup leafy greens and for fruits, a serving would be 1 medium for most fruits, 1 melon slice, ½ grapefruit or ½ c. berries or canned fruit. A serving of vegetable or fruit juice is ¾ cup.

Caveat for Good Carbs: If you are gluten sensitive or have full blown Celiac disease, you will want to avoid those grains such as wheat that have gluten.

Click here to from Good Carbs page to Carbohydrate page.